4 groups *12 for each action; The rest time between groups is 1 minutes; Practice one part at a time; Four times a week.

Shoulder:

Sitting barbell press in front of the neck

Sitting dumbbell press

Bend over and hold the barbell wide

Standing dumbbell bird

Bend over dumbbell bird

Chest

Flat barbell bench press

Tilting barbell bench press

Sleeping dumbbell bird

Cardiopulmonary function

Treadmill. Skim milk * 211ml; Egg whites *3; Egg yolk *1;

lunch:

chicken breast * 111g; Broccoli * 51g; Egg whites *1; Egg yolk *1; Rice *311 grams;

dinner:

tomato * 51g; Beef *211 grams; Egg whites *2; Egg yolk *1;